Workout of the Day
AMRAP in 20 minutes
10 weighted step ups
10 burpee box jumps
20 alternating dumbbell snatches
You are at the box for the first two movements of every round. For the step-ups, place your whole foot on the box and drive through your heel to stand tall at the top, and scale by going bodyweight. For the burpee box jumps, get your chest and thighs to the floor on the burpee, then jump onto the box with both feet and stand all the way up on top. Step down every rep, and scale by using a lower box or stepping up instead of jumping. For the dumbbell snatches, drive the dumbbell up with your hips and catch it overhead with your arm locked out, switching hands each rep. Your score is total rounds plus any additional reps in your last incomplete round.
standard: 40/25 lb, 20/20"
rx: 50/35 lb, 24/20"
sport: 65/45 lb, 24/20"